Looking after the health of your body promotes optimal quality of longevity of life. Keeping your gut healthy and promoting an optimal gut microbiome is the key to supporting the health and function of almost every part of your body. The need for a diverse range of plant based whole foods is an essential component to optimising the health of your gut. The question is, is it possible to achieve a healthy gut and gut microbiome when the budget is tight?
Good news the answer is a definite yes! There are some key tips and strategies to allow you do keep to a strict budget and look after the health of your gut.
Strategy 1: Focus on Affordable Staples for the Pantry and Fridge
This includes grains like oats, wholegrain bread (home brand often limits to wholemeal and multigrain and the better choice for the benefit of the whole grain would be opting for multigrain bread over wholemeal). Also, wholemeal pasta, brown, red, or black rice, wholegrain couscous, also cereals like home brand wheat biscuits and bran.
Love your beans! Tinned legumes are guts best friend and very affordable. Any bean is a good bean, but variety is even better! Baked beans also counts here, but, if possible, opt for no or low sugar and salt varieties.
Seafood is the only animal-based food which is linked to support the health of the gut microbiome. You do not need to go fancy and buy fresh and expensive varieties to benefit. Tinned varieties like salmon and sardines in spring water will provide your body with the same health benefits as fresh or frozen.
Frozen fruit and vegetables are just as nutritious if not more nutritious than the fresh produce due to the way they are stored. Bonus this takes out the preparation as often the vegetables are precut too. In addition, frozen reduces food waste which often happens with fresh produce left to whither and die in the lower part of the fridge.
Strategy 2: Eat in Season
When you eat in season the cost of produce can dramatically reduce. In addition, the fruit or vegetables have been stored for a short period of time and will have more nutrients than the produce left in storage for longer.
Strategy 3: Buy In Bulk to Save
Check for bulk buy savings which can save you money and save you time and petrol costs having to take more trips to the shops.
Strategy 4: Buy Longer Lasting Produce
On top of buying in season, opt for the produce which has a longer storage life. This includes apples, oranges, carrots, pumpkins, sweet potatoes, and cabbages.
Strategy 5: Variety is King
When selecting produce, go for a smaller amount but more variety. This will help you to move closer to the gold medal variety of thirty different plant-based foods a week to optimise gut health.
Strategy 6: Enjoy ‘Fakeaways’ and Snack Smart
How often do you eat out? Preparing both meals and snacks at home can make a meal more nutritious, gut loving and cost effective than eating out. Some ideas can be making your own trail mix of air popcorn and a mix of nuts, seeds and dried fruit. Or try vegetable sticks with a dip of tahini or hummus or some roasted chickpeas. Or peanut butter on wholegrain crackers or some homemade banana and oat muffins.
‘Fakeaway’ is a term used to describe a takeaway style meal from home. When you buy savvy, you can save a lot of money than opting for a takeaway meal delivered. Some ideas can be making your own pizza using a wholegrain wrap or a chicken and cashew stir fry.
Take home message: You deserve to feel and live your best life. If your budget is tight the ability to support both your health and to keep your wallet happy is still possible.
